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HIT

#25 – 50 runs in 100 days – Winter edition

Tonite it was time for another HIT (High intensity training)

Same instructor as last time. If I have to say anything negative she is not os visible during warm up when she runs with us. The first instructor was more visible, it was clear every time it was time to change to a new exercise.

Then the HIT started, very sweaty today.

Started with touching the kettlebell with your toes 10 times
Then taking the kettlebell in the middle of your upper body while putting the leg far to one side, back to the middle, kettlebell over your head, putting the other leg to the other side, back to the middle, kettelbell over your head
Pushup where you had the right hand on the kettlebell 10 times
Touching the kettlebell with your toes 10 times
Repeating this 20s and 10s rest between x 8

Using the stepup board
First doing low squats, then jumping up and down fast

Then we were doing ”jumping jacks” at the step up board and then jumped to the stepup board

Running to the short side of the stepup board and then to the other side
Then stepping 4 times on one side, over to the other side doing the same thing

Kettlebells over your head
Triceps
Kettlebells in front of you

Stair exercise where we did mountain climbers first 10s, 20s, 30s, 40s, 30s, 20s and 10s

Sitting in boat position boxing from side to side
Jumping on the stepup board.

I might have forgotten some exercise.

Great 45 minutes.

Will see if I will regret this when I will run my first longer trail run around my favorite trail area.

 

3.41K Lunch Run

#23 – 50 runs in 100 days – Winter edition

My pulse watch arrived in Finland today to hopefully solve the problem with why following the route does not work.

So in the meantime I have to use my app Movescount on my mobile to get my routes registered and today the pulse belt was not my friend 🙂

Realized that I had forgotten gloves and hat and hoped that I wouldn’t suffer too much.

The Ccold bit my ears in the beginning but I think I was fine at the end. Hands  get warm eventually. Remembered when I ran one of my Lidingöloppet and just after I had thrown in the bag with my sweat pants etc, I realized that my gloves were there and the temperature was 11oC (51.8F). My hands got warm and they got warm today.

Nice to get out for a run even if it felt a bit tough, a bit of heavy breathing.

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Distance: 3.41K, time: 19.29.1 min, average pace: 5.42 min/k

I do not trust the average pace, did not feel that I had that pace today.

 

Push Up

#6 – 10 Day Push-Up Holiday Challenge

I was suppose to do this yesterday but decided to take a rest day, was sore after the ultra race yesterday.

So I am doing it today, 45s spride pushup when you bring your leg to the side when you do the pushup.

It felt in my legs, they are way tired after yesterday’s race and my wrists were complaining a bit.

Result: 13

Push Up

#5 – 10 Day Push-Up Holiday Challenge

Fifth day of this challenge.

Today we were going to see how many pushups we could do in 30s where we took it up a notch and down a notch.

This one is also building your core which I like, builds in instability. You did a pushup and then touches your right hand on your left hand, pushup and then touches your left hand on your right arm and so on and so on.

I have much better core today then I had a couple of years ago so it was not so instable, started to get tough at 9 pushups

Worse for my wrists yesterday.

Results: 10 tapas and 11 pushups

17K Trail Run

#37 – 50 runs in 100 days – Keep Running edition

Nov 5th I will run the race Dödens Zon (The Death Zone) on Kullaberg, approximately 22K trail run that is very different from the other trail races I am participating in. So today it was time for the last trail run before the race and what would be better than running the route.

3 other Coach K Runners that I had not run with me before wanted to join me plus Irma the dog 🙂

3 of us and the dog drove in one car and then the fourth runner would drive alone.

When we got to Mölle harbour it was very windy and cold. We waited for the fourth person but he never showed up so we were 3 runners and a dog who started running. After some k’s I had to take off my windstopper and gloves, the first k’s just goes up and up.

I could follow the route but the distance did not work this time either, I just need to get to the bottom with this.

After about 9K the route turns into a tricky narrow path into the woods and down to the coast. I had asked one of the runners to import the route just in case I would loose the route which happenend on my last trail run so there we were not in an agreement how to run, so we got off track but something felt not right so I stopped and turned back, shouted on the rest but they didn’t hear me so we got separated but since Fredrik had the route I thought that they would probably run back so I found the narrow path and ran on my own down to the coast

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Text messaged Fredrik and asked if they had done a detour and got back yes but that they were close. Put my windstopper back on and gloves so I didn’t get cold while I was waiting for them.

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After a while I got the message that they were 200m in front of me of the route and I was wondering which way did they go 🙂

This part is just stone stone stone so no running, loose stones, I was wondering how Irma would make it but she was doing just fine.

After a while you get to Nimis and then a steep uphill. Irma was struggling a bit.

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Back to running again and then down a steep path to the coast again and then up Håkullen which is tougher than Nimis. You are basically crawling up and Irma the poor the dog got scared, she didn’t have anything to hold on to and refused to go up any furhter, Amanda decided to head back and up the other part and Fredrik and I continued on our own.

We cut the route a bit to get back to time Amanda so we probably ran around 17K

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Then we got back to Mölle and I had wanted to eat this famous shrimp toast

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1.03K Forefoot Running

#3 – 50 runs in 100 days – Keep Running edition

The plan today was to do barefoot running both on grass and asphalt but when I got off the train after work it was wet on the ground, it had been raining.

I do not like wet feet, only afterwards when I am really warm so I changed the plan to do forefoot running (running shoes on and running on my front feet) and run only on asphalt.

Off I went and ran down to the parking lot and around it and then on the bike path back to my place.

Nice weather, not too warm and not too cold, light ”smoke” came up from the asphalt which looked cool.

Distance: 1.03K, time 6.01.6 min, cadence: 184, VO2 Max: 26 ml/kg/min

 

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